Slow eating can help you lose weight. Eating slowly helps you focus more on what you eat, sense when you are full, and stop eating before you overeat.

Be a big loser! Load up on fruits and veggies and skip the candy and cookie aisles; they try eating from dessert plates rather than dinner plates. These small steps add up to big calorie reductions that aid weight loss and lower blood pressure and cholesterol.

The Benefits of Folate: Folate, or folic acid, is a B vitamin that is found in dark green leafy vegetables, dried beans, certain fruits, and fortified grains. Folate may prevent neural tube defects and protect against heart disease. Some research also suggests you may risk short-term memory loss, dementia, and depression without folate.

Berried treasure: Berries hold dense concentrations of antioxidants, substances that protect you from the free radical damage that can set the stage for everything from clogged arteries to wrinkles. With regard to antioxidant power, 4 of the top 10 fruits and vegetables are blueberries, strawberries, raspberries, and blackberries.

The Whole Grain Hunt: Tired of brown rice and whole grain bread? Try Quinoa, a South American favorite that's packed with more protein than any other grain.